- What's up, it's Chris Heria.
Welcome to another video of Official Thenx.
Today I'm here with my man, Danny,
who's sick with the Parkour skills.
But today, we're going to be focusing on
trying to perfect his Muscle Up
and getting that technique down.
And these techniques that you're going to see in this video
are techniques that you will only find on Thenx.com.
So let's get it.
(energetic electronic music)
Alright, so here we go with Danny.
We're gonna start this Muscle Up technique.
Before we start, I just want to tell you
that all the techniques that you're about to see
as practice in this video, can be found on Thenx.com
so go and check that out if you're still trying
to learn how to do your Muscle Up or if you want
to learn about all of these techniques
that we're talking about today.
So before we start, let's see where you're at
on your Muscle Ups.
So Danny's now gonna do a Muscle Up
so that we can see where he's at.
And where we can work from.
Okay, pretty good.
That's pretty good.
So I'm sure a lot of you might find yourselves
in this part of your journey on learning how to Muscle Up.
You're getting up there, maybe you've got
to kick really hard, maybe you feel like
you're really struggling and you don't feel
like it's a natural movement.
Maybe you feel like you're going up with one arm first.
This video right now, we're gonna cover all those things
and we're gonna try to perfect Danny's Muscle Up
and hopefully you learn from his mistakes and his lessons
and you can eventually do it too.
So the first thing I want to tell you, Danny,
is let's grab the bar shoulder width apart
and let's have our grip like this with our thumb
because I noticed that you had it like that.
- Alright.
- Let's try to have it with this grip.
So the first thing we're gonna do is hold that grip
shoulder width apart as you can see.
You want to be just like this.
I'm gonna place a part on the floor.
This is called the Magic Button.
You're gonna walk to me as far as you can go
by the tip of your toe so you can't hang on any more.
So just beyond that to where he can't reach,
that's where I'm gonna put the Magic Button.
Alright?
So now, Danny, what I want you to do is I want you
to plant one foot.
I'm gonna show you with that, I'll demonstrate.
You're gonna plant one foot, your dominant foot
down on the ground, as you can see.
As you push back, the one foot is gonna be back
and this dominant foot that's on the ground
is gonna be holding your weight back.
You're gonna swing this foot forward
and then step right into the Magic Button
and you're gonna try to step on it
as if a dollar bill is flying in the wind, right?
- Alright.
- Just try to like, "Boom, I got it."
So straight into it and stomp.
When you go straight into it, it's not like that.
You're gonna push off a little bit with your back legs
and you can go in harder and then right before
you actually execute it, you're gonna match it
up with both feet and you're gonna go in at the same time.
So it's gonna look like this.
Straight in and out.
Trying to go inside like that.
And your feet, exactly.
So your feet don't pass, you break with your foot.
So let's try that.
Perfect, so try to go in a little bit harder.
Perfect, now again.
Because you want to give it a little bit of a tug.
You feel that? - Yeah.
- So when you feel that tight pull in your chest,
boom, like that, you feel a build up of energy
from here and you feel like it's trying
to pull you out, right?
- Exactly, exactly.
- So the greater you feel that movement,
the better you're doing.
So let's try to do it again, just a couple reps.
And try to get that tug in your chest
and that drop in your feet.
Like you're trying to step on it, exactly.
Perfect, notice the tug in his chest as he goes.
Goes in, pulls through.
Alright, perfect.
So realistically, you'll see the technique guide
on Thenx.com workout to start perfecting this movement
so you could do this for reps, et cetera.
So we're gonna move on.
So that's the first step.
Second step is once you feel that tug in your chest
when you press down.
Boom, feel that? - Yeah.
- You're gonna wait until the moment where you're no longer
moving forward and you stop and you feel a neutral moment.
Then, you feel a build-up of energy pulling back, right?
That's when you're gonna L-sit as hard as you can.
And when you L-sit as hard as you can,
ride the movement all the way back as high as you can
like you're doing that pull back.
Yeah, I'll show you.
When you bring your legs up, you're gonna hold
in L-sit, but you're not gonna go higher than a L-sit
and not go lower.
The movement of coming up and then snapping
straight in that movement is gonna give you
a little levitation, so it's gonna look like this.
So you go down and then pull up, down and then pull up.
Okay?
So let's try that.
See, you have to wait for the right time.
It's all about timing.
- Can I go? - Yeah.
So down and then bang, L-sit.
Boom, exactly.
Alright, you kinda feel it? - Yeah.
- You want to keep your feet together
and the more you feel yourself in the momentum,
the more correctly you're gonna find yourself doing it.
- When I pull straight down, I'm like working out my lats.
- Exactly, like a lat pull down.
So you know how you normally swing back?
- Yeah.
- Ride the swing, but instead of bringing
your feet backwards, your feet is going into a L-sit.
So it's like that and then like that.
- Perfect, I see.
- So down.
Exactly.
So you would naturally practice this movement
and rep this out until you can get a bit higher
and higher with it and you feel more comfortable.
We're gonna let Danny try a couple more times
and then we're gonna move on to step three.
- Need some chalk. - Okay.
(energetic electronic music)
Alright, boom.
Good, so try to L-sit instead of leaning back so hard,
try to bring that leg up and bring it up in here.
And remember, the hard you go in,
the harder you get to come out.
It's like a spring, so the harder you push down,
the more it'll come in.
So go right into it.
Exactly, that's good.
So now, we're gonna move on to step three.
When you feel like you've gotten to the highest point
in your Muscle Up when you do that,
which is that point right there, you're gonna pull
straight into your chest, like you're doing a push up.
So it's not like a pull up like you would be doing at eye.
People think that you're just gonna pull straight up
and then get on top.
It's more like a C.
So you have to come out.
Once you come out to your highest point from the swing,
you're just gonna pull straight into your chest
and lean forward.
Whatever you do, lean forward and you can even
rest your body on top of it, as long as you stay up
you'll be fine.
Whatever you do, don't bring your legs down.
Because when you come up and then shoot your legs down,
you're gonna bring yourself back down.
So keep your legs up, pull in, lean forward, reps.
Okay, you try.
Step down.
Perfect, nice, nice, nice.
So that is basically the movement right there
so as you can see, he's doing more of a natural balance
of both sides of coming in and coming like that.
When you're trying to struggle and trying to get up hard
like that, you're not using technique
and you're not using form.
That's how you develop that chicken wing movement
and you're just trying to struggle and muscle through it.
You really want to have the technique when you're doing this
and you're gonna develop way better form,
you're gonna develop way more strength
being able to do it solid, being able to do it
eventually strict form with weights and whatever.
So let's continue.
So keep the form.
Remember we're gonna go down into the Magic Button,
pop out into a L-sit as hard as you can,
pull in straight into your chest
and lay down like the opposite way.
Make sure your feet stay up the whole time
and never come down, feet together.
You're all set.
That's really nice, really good, really good.
- Still chicken wing a little?
- You know what, it's doing pretty good.
I want you to just don't put your feet down that fast.
Try to keep it up as long as you can.
That's really what's gonna help you.
So I was spotting him with two hands,
now I'm gonna spot him with one.
Go ahead and hit the Button.
Feet together, hard in there, boom.
Good, amazing, amazing.
So that's basically where you will find yourself
in the Muscle Up and hopefully these are some tips
that we can get you to start perfecting your Muscle Up
and eventually start doing it with stricter form,
better technique, and eventually weights,
and doing all the crazy stuff that you see
on this YouTube channel.
Thank you guys so much for watching.
Thank you, Danny, for being part of this video.
- Thank you.
- Now we're gonna watch Danny do some crazy stuff,
but first don't forget to subscribe, like, share, comment
and let us know what you want the next video to be about.
Peace.
(energetic electronic music)